The world has become a lot smaller after globalization. This comes with its own side effects in search of money and wealth. Because time is money, people work far more than they should which has an effect on their sleep. In most developed and developing nations, sleep disorders are a common sight. Insomnia, narcolepsy, snoring and sleep deprivation are just a few of the diseases that affect both the working population of today and the youth. You will reverse the effects of stress in a natural way — Yoga! Studies show the effect of yoga among elderly people on the quality of sleep and life. Continue reading for the best and effective yoga poses for good sleep.
How can Yoga help to improve the quality of your sleep?
Yoga is a great tool not only to stay stable and safe but also to reverse sleep disorders. A national survey in the United States revealed that more than 55% of yoga practitioners felt it helped them sleep better during the night. It also showed that approximately 85 percent believed that yoga helped them reduce stress. This custom is 5,000 years old and has its advantages. The only thing people need to do is take time out of their busy lives and devote themselves to themselves and yoga for one hour each day or two days.
Effective Yoga Poses For Good Sleep
There are now various types of yoga for various types of people, such as Hatha yoga, Bikram yoga, Goat yoga for the disorder of sleep, etc, but certain poses are available within the walls of your home which will make you sleep better. A few are listed below.
1. Child Pose (Shishuasana)
This pose soothes your muscles, allows you to sleep.
Help you stretch your back and relax the central nervous system to help you sleep. Start by touching the ground on your knees and hands. Stretch your arms forward with your head and touch the ground while stretching your back. Hold that position and inhale when you return.
2. Butterfly pose (Baddha Konasana)
For your lumbar region, this is really good and it also contributes to sleep.
Sit down with extended legs on the floor Bring your feet near you so that your foot’s soles touch each other. Slowly up and down your knees so that you feel stretching close to the groin. Hold for 4-5 breaths and then repeat.
3. Happy Baby (Ananda Balasana)
This posture in yoga helps in massaging the spine and relaxing the nerves.
While you’re on your back, raise your legs to your chest and hold your big toes and lift your feet to the ceiling. Your feet should be under your arms and you can rock back and forth slowly to gently massage your spine.
4. Reverse pigeon against wall pose (Custom Sucirandhrasana)
This yoga pose stretches the legs and back and is also an outstanding sleeping aid.
Place one foot on the wall and place the other ankle over the thigh area of the first leg while lying on your back with your legs against the wall. Try to pull yourself up to the wall so you feel a stretch moving down the side of your buttocks and hips Hang on for a few seconds until the switch.
5. Corpse Pose (Shavasana)
This asana allows you to relax.
This one is self-explanatory. Lie down slightly apart with your hands and legs and relax all your muscles. Face up your hands, close your eyes and let your mind remain still.
6. Standing forward bend (Uttanasana)
The pose of yoga is easy to do and is good for sleep induction.
While standing up straight, exhale and bend forward and hold on to both your elbows. Let your spine elongate by extending your torso. The purpose is not to get the right shape but to use the correct form.
7. Legs up the wall pose (Viparita Karani)
This asana soothes pain in the legs and induces sleep.
If you’ve been standing on your feet for long days, this asana is great to help recirculate blood and reduce pain. Lie perpendicularly against a wall with your legs pointed up against the wall. Relax your arms by your side.
8. Cat Stretch (Marjariasana)
Another important sleep aid is the cat stretch pose.
You’ll need to get down on your knees and hands. Curve your spine while moving your stomach down, and lookup. Then bend the spine and take a look down. It helps improve digestion as well as improved sleeping aids.
9. Spinal twist (Supta Jathara Parivartanasana)
This asana is perfect for both the back and spine.
Lie on the ground, creating a shape of T. Fold the knees and hold them to your shoulders. Looking now in one direction and holding your body in the same direction, lower your knees to the other side to get a twist in your back and mid-section. Keep on the other hand and repeat.
10. Nighttime Goddess Pose (Supta Baddha Konasana)
This pose supports your legs and induces sleep, too.
Lie on your back with legs crossed in such a way as to touch the top of your foot. Enable your knees to fall while doing so, thereby creating a diamond shape. Relax your arms and hold for a few seconds on this position.
These are 10 best and effective yoga poses for good sleep. You needn’t be an expert in yoga to perform these basic asanas. Even beginners can do it. These yoga poses should be done at least 2-3 times a week to make a marked difference. Yoga is more than just stretching or exercising. It’s an experience that includes being at ease mentally, concentrating on your breathing, and relaxing the body’s activity to the mind.
Yoga has countless advantages for both the elderly and young alike. Just after a few sessions, you and your body will find that it helps you. If sleep has evaded you all this time, then yoga is for you the ideal practice. All it takes is a few small lifestyle changes along with yoga, and you’ll feel like a brand new person.
Also Read: Breathing Exercises For Better Sleep